Patrik Kilian

MOUNTAIN CLIMBER BW

https://www.youtube.com/watch?v=8p8S-LiK9DE
SET 4
REPS 14/14
WEIGHT BW
TEMPO
REST
A1

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 4
REPS 8/8
WEIGHT BW
TEMPO
REST 60s
A2
Založený cez lavičku celým predkolením

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 3
REPS 5
WEIGHT BW
TEMPO X
REST 60s
B1

Drop Jump

https://www.youtube.com/watch?v=LrZuW-sJPBo
SET 3
REPS 5
WEIGHT BW
TEMPO X
REST 60s
C1

SPLIT SQUAT WALK BW

https://www.youtube.com/watch?v=CvXbYG7EClg
SET 4
REPS 10/10
WEIGHT 10/10kg
TEMPO 201
REST
D1

REVERSE HIP THRUST 1-LEG

https://www.youtube.com/watch?v=sDcKGmsAL94
SET 4
REPS 8
WEIGHT +10kg(na panve)
TEMPO 301
REST
D2

T – spine rotation / quadruped

https://www.youtube.com/watch?v=BZxmuhZTkzM
SET 3
REPS 8
WEIGHT
TEMPO
REST 90s
D3

SKATER SQUAT BW

https://www.youtube.com/watch?v=KoNunUi3GlE
SET 3
REPS 8/8
WEIGHT BW
TEMPO 201
REST
E1

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 8/8
WEIGHT 14
TEMPO 201
REST
E2

Belly breathing

https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET 3
REPS 10
WEIGHT
TEMPO
REST 90s
E3